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Preconception Nutrition

There is one aspect of creating healthy babies we can all agree- Nutrition! Prepping for pregnancy is all about eating well, and more than just eating good food, eating GREAT food. Your body will become the house in which your baby is created, and your baby will only receive the abundance of nutrients your body has to give. Your partner's body will create half of the DNA and cell messaging to create your child, which can be enhanced with great nutrition. Eating a clean diet, robust with great nutrition a minimum of 3 months preferably 6-12 months prior to conception gives your baby a lifetime of wellness.

So, what DO you eat?

Healthy Fats

A diet high in healthy fats enriches your body and your partner's body with Omega Fatty Acids. Omegas enhance strong fertility for both partners and build a healthy brain, neuro, and hormone system for the baby. Good fats from sources such as organic, free-range eggs provide the essential fertility nutrient, choline, which serves both the mom-to-be and future baby. Eat plenty of healthy, organic vegetable fats such as avocado, olives, nuts, seeds, eggs, and coconut oil. Include animal fat sources such as organic, free range and grass fed butter, beef, bison and lamb as wild salmon and other wild fishes. Do not be shy with healthy fats as long as it is combined with a high vegetable diet and moderate exercise.


A diet rich in organic produce and plant based foods provide the essential nutrients for a healthy baby. Our main source of minerals, vitamins, and amino acids are primarily from plant based foods, vegetables, whole grains, beans, and legumes (lentils, split peas, etc). Including a heavy amount of plant based foods provides the essential nutrients, folate, selenium, zinc, iron, calcium, magnesium, and B vitamins, necessary for proper fetal development. Green leafy vegetables are the primary source for folate, a vitamin necessary to prevent neuro-tubal defects. Whole grains and beans are rich in minerals, including iron, which helps prevent pregnancy-related anemia. Eat plenty, PLENTY, of GREAT foods from plant sources with every meal. Try adding spinach, kale, and mushrooms to eggs, a dark green leafy salad with lunch, and a sweet potato and a green vegetable with dinner. The goal is 4 cups of leafy green vegetables per day and a total of 6 cups of veggies, total, per day. A green salad alone may be 2 cups as a reference for size.

Maintaining a diet in non-processed, limited added sugar, whole food, organic, and free-range food sources gives great nutrition and limits chemical additives which impact fertility and are passed to the baby. It is essential to make as many great nutrition choices as available prior to conception and during pregnancy, for both parents-to-be.

Happy and Healthy Eating!

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